·Make lean protein 10 to 35% of your calories.

·Minimize trans fats, saturated fats, alcohol, and fast food.

·Moderate your salt intake.

·Eat a varied diet with occasional treats.

·Replace sugary drinks with water.

·Approach food with a healthy mindset. Come up with a diet plan that doesn't
involve skipping meals.

Method1

Choosing a Healthy Diet

1Choose the right carbohydrates. Simple carbs,
like sugar and flour, are quickly absorbed by the body's digestive system. This
causes a kind of carb overload, and your body releases huge amounts of insulin,
to combat the overload. Eat these in moderation. Complex carbs, on the other
hand, are slowly digested by the body. They include whole-grain flour, hearty
vegetables, oats, and unprocessed grains, like brown rice. These foods are
usually higher in vitamins and other nutrients that are beneficial for the
body, and they are higher in fiber (which keeps your digestive system running
smoothly).

·Consider eating leafy greens like kale, collard greens, mustard greens, and
Swiss chard. They are packed with nutrients and will fill you up very quickly.
Create a simple sauté with olive oil, garlic, a little salt and pepper, which
will be surprisingly tasty meal as well as a nutritious one.

·Choose wheat (brown) bread instead of white
bread and whole wheat pasta instead of "normal" pasta. Processed
carbohydrates, such as those found in white bread are harder to draw nutrients
from, and therefore constitute empty calories. Plain oatmeal is also very
healthy for you.

2Eat lean, mean protein. Aim to get
between 10% and 35% of your daily calories from protein. Protein helps you
to build muscle and gives you the lasting energy throughout the day. Some
examples of healthy proteins include:

·Lean fish such as flounder, sole, cod, bass, perch, and halibut.

·Lean poultry such as chicken or duck breast.

·Legumes like beans and soy products (e.g.
edamame and tofu).

·Nuts like cashews.

3Know the difference between good fat and
bad fat. You need to consume fat for your body, to function correctly.
However, it's important to choose the right kind of fats. Here's a quick
primer.

·Monounsaturated fats and omega-3 fatty acids are good fats, which you
should try to consume regularly. They help lower the "bad
cholesterol" in your body by raising "good cholesterol". Foods
that are high in fatty acids are olive oil, nuts, fish oil, and various seed
oils. Adding these "good" fats to your weekly diet can lower your cholesterol
and reduce your risk of heart disease.

·Avoid trans fats and saturated fats. Trans fats are a form of unsaturated
fat commonly found in processed foods, and consuming them raises your risk of
heart disease. Read the labels of what you eat, and look for
"hydrogenated" anything on the ingredient list.

4Stock up on superfoods. So-called
superfoods may have a misleading title, but some truly are cut above.
Superfoods may have the ability to fight heart disease, stave off cancer, lower
cholesterol, and even boost your mood. Here are just few of them:

·Blueberries. Blueberries may facilitate brain health. If you don't
have access to blueberries, then try fresh berries, raspberries, or
cranberries.

·Algae. It may not sound appetizing, but when you read the list of health
benefits you may think again. It is rich in vitamins, minerals, and amino
acids, as well as beneficial in managing natural flora in the gut.

·Salmon. Another creature of the sea makes the list, and for good reason.
Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are
good for blood pressure, brain function, and heart health.

·Cranberries. These red berries contain quercetin, a natural
antioxidant, are low in sugar and are a good source of Vitamin C which is used
for the growth and repair of tissue all over the body.

5Watch your salt intake. Although humans
need salt in moderation, too much salt can lead to high blood
pressure, osteoporosis, and osteoporosis. Use salt
sparingly, and always check labels for salt content.

6Practice moderation. Don't
over-consume any one food or type of food. Instead, try to vary your diet so
that you eat a little bit of everything in a moderate amount.

·Some people might be great at giving up meat, sugar, alcohol, or other
foods. However, most of us are likely to give it up for awhile, then break down
and binge. Avoid this deprivation-binge cycle by allowing yourself to have
small "cheats". For instance, if you want to eat less sugar, allow
yourself to eat one dessert each Friday night and abstain for the rest of the
week. Having a break to look forward, which can help your will power through
the other days.

Method2

Making Easy but Healthy Decisions

1Drink plenty of water. Staying hydrated
with basic H2O is an easy and dramatic way to improve your health.
Drinking enough water can also help with weight loss by keeping your stomach
feeling full. Drink water before, during and after a meal to aid digestion.

·If you feel like snacking, try drinking a full glass of water first. If
you're still hungry 15 minutes after your drink, then it's time for a snack.

·Carry water with you so you can easily pick it up when you're thirsty.

2Avoid sugary drinks. These include
soft drinks, juices, sports and energy drinks, as well as other products
containing artificial sweeteners. Giving up sugary drinks is one of the easiest
ways you can instantly improve your diet and become healthier. A white
chocolate crème frappuccino has whopping 500 calories. While it's
okay to treat yourself with these and other drinks every once in a while, it's
not a good idea to make them a regular part of your diet.

3Consider participating in Meatless
Mondays. Meatless Monday is an international campaign that encourages people
to give up eating meat one day per week. Eating less meat can have several
health benefits, as most people already have enough protein in their diets.

4Stay away from fast food. As we all know
fast food is bad for our health, yet it continues to remain a weekly staple for
too many people. For one, fast food is often fried, processed, and excessively
salty. Add soft drinks and fries and your meal could easily burn through half
of your suggested caloric intake for the day. To add insult to injury, much of
the fat contained in fast food is trans fat, the worst kind of fat.

5Reduce your alcohol intake. Excessive
alcohol consumption makes you gain weight and is hard for the liver to process
leading to a host of preventable diseases. Drinking in moderation is key, if
you do consume alcohol, consider drink a glass of wine or beer with your meal
as opposed to multiple drinks at a bar.

·Red wine, in particular, contains polyphenol, called resveratrol that
scientists believe is particularly heart-healthy. Resveratrol improves the
function of blood vessels in the heart and curbs the amount of "bad"
cholesterol in your body.

·Are you pregnant and worried about drinking? Doctors recommend expectant
mothers to abstain from alcohol.

Method3

Changing Your Mindset

1Adopt a healthy attitude towards food. Take a hard look
at your eating habits. Do you eat more when you feel stressed? Do you
withhold food from yourself in order to feel like you're in control? Try to
evaluate whether you have an unhealthy emotional attachment to food. If you do,
here are few steps to consider:

·Find a healthier replacement. If you find that you tend to gorge on
unhealthy foods when you're stressed, find a substitute activity — for
instance, you could instead go for a walk, take a long bath, or call a trusted
friend for a chat. Whatever you choose, it should be something that helps you
to decompress, so that you no longer feel the need to binge.

·See food as sustenance. A lot of Western culture is rife with messages that
food is for entertainment or for relieving boredom. Break yourself of this
cognitive habit by consciously evaluating food in terms of what it can do to
keep your body healthy. Ask yourself if what you're about to put in your mouth
is good for you, and if it will help your body function as it was designed to.

·Consult a medical professional. Eating disorders are classified as mental
illnesses, and you can't always just talk yourself into stopping destructive
behaviors. If you suspect that you have an eating disorder (whether it's
over- or under-eating), ask your general practitioner to refer you the
appropriate care.

2Determine how many calories your body
needs to function each day. This number can vary widely,
depending upon your metabolism and how physically active you are. As a rule,
the more muscle mass you have, the more calories you need to consume and to
function properly. Otherwise, your body will start breaking down muscle tissue
for energy.

·If you're the kind of person who puts on 10 pounds just smelling a slice of
pizza, then your daily caloric intake should stay around 2000 calories for men,
and 1500 calories for women. Your body mass also plays a part in this — more
calories are suitable for naturally bigger people, and fewer calories for
smaller people.

·If you're the kind of person who can eat without putting on a pound, or
you're physically active, you may want to increase your daily caloric intake by
1000-2000 calories, a little less for women.

3Don't skip
breakfast. Many people do this because they think they can drop pound, or they
just don't feel hungry in the morning. Although the scientific evidence is
still inconclusive, there are several reasons why you might not want to skip
what many people believe is the "most important meal of the day".

·Eating breakfast gets your metabolism going and keeps it active throughout
the morning. This will keep you energized through out the morning.

·Skipping breakfast might leave you famished by lunch, causing you to binge
as a way to compensate.

·A small breakfast is better than no breakfast. If you don't feel up to a
full meal, at least drink some water and eat a piece of fruit, a granola bar,
or a piece of toast. Get more nutritious bang for your buck by eating a breakfast
smoothie.

·Avoid skipping breakfast at the day of an important exam, job interview, or
other critical event, where you may be distracted by your hunger or not have
enough energy for your brain to work to its full potential.

4Eat slowly. Have you ever
gorged on a huge meal and felt fine immediately after, but felt like exploding
15 minutes later? This happens because it takes some time for your stomach to
tell your brain that it's full. Circumvent the problem by consuming your food
slower. That way, by the time you get the message and start feeling satisfied,
you haven't consumed extra food.

·Slow yourself down by waiting 5 or 10 minutes between each course. Chew
each bite thoroughly

·Drink a full glass of water throughout your meal. Stopping for sips will
slow your eating, as well as help you feel more full.

·Put your fork down between bites. This is a physical reminder to finish the
food in your mouth before taking another bite.

5Eat five times per day. You may consider
eating three meals per day (breakfast, lunch and dinner), with two snacks in
between. Doing this allows you to eat slightly less at your meals, giving your
body a more manageable amount of food to digest, and keeps your blood sugar at
a consistent level throughout the day.